According to the World Health Organization, anxiety disorders are the most common, worldwide, mental health disorders, with 301 million people in the world experiencing anxiety disorder as of 2019. One of the core characteristics of anxiety disorders is an unrealistic and extreme worry about daily occurrences. Symptoms of these conditions include difficulty concentrating, irritability or restlessness, nausea, heart palpitations, trembling, sleep disturbance, and/or having a feeling of impending doom or dread (World Health Organization, 2023). All people can experience anxiety without necessarily having an anxiety disorder and the symptoms of normal anxiety are very similar to disordered anxiety. An anxiety disorder, however, is long-term and is typically treated with medications or other specialized care. Managing anxiety, whether you have a disorder or not, is an important part of maintaining your physical and mental well-being. If left untreated, anxiety could become a risk factor associated with cardiovascular disease and harmful coping strategies (World Health Organization, 2023).
It is important to consult with qualified professionals such as a physician or therapist when addressing anxiety to determine the most appropriate course of action for the individual. Treatment could include talk therapy, physical exercise, medications, etc.
Diet can influence many aspects of health, both physical and mental. In fact, research shows that poor diet could be linked to the development of anxiety and other mental health conditions (Kris-Etherton et al., 2020). Diets high in fresh fruits, vegetables, whole grains, and legumes can protect against the development of anxiety. However, diets high in fried foods, refined grains, sugary foods, and alcohol are associated with higher levels of anxiety. An example of this would be frequent consumption of fast food, which tends to be highly refined and fried (Kris-Etherton et al., 2020).
The Mediterranean diet is the most popular example of a diet that can protect against anxiety. Following the U.S. Department of Agriculture’s (USDA’s) “Dietary Guidelines for Americans, 2020–2025” also improves diet quality which can protect against anxiety. For individuals consuming 2000 calories per day, for example, the USDA recommends the following intakes from the various food groups (USDA and USDHH, 2020):
|
Vegetables (cup equivalents per day) |
2 ½ |
|
Fruits (cup equivalents per day) |
2 |
|
Grains (ounce equivalents per day) |
6 |
|
Dairy (equivalents per day) |
3 |
|
Protein foods (ounce equivalents per day) |
5 ½ |
|
Oils (grams per day) |
27 |
Additionally, many nutrients play an important role in the management of anxiety. This includes both omega-3 and omega-6 fatty acids, magnesium, zinc, vitamin B6, vitamin C, and vitamin E (Kris-Etherton et al., 2020). The USDA’s “Dietary Guidelines for Americans” is intended to help Americans consume adequate amounts of these micronutrients as well as other important nutrients to improve their health. Although supplementation of a multivitamin and/or multimineral is helpful, it is recommended that vitamins and minerals are provided through whole foods sources.
Omega-3 and Omega-6 Fatty Acids
These fatty acids are found in eggs and oily fish such as salmon, anchovies, and sardines, which are also good sources of protein. You can also get omega-3 and omega-6 from plant sources like chia seeds, flaxseeds, walnuts, pumpkin seeds, and peanuts.
Magnesium
Magnesium is found in nuts like almonds and cashews; legumes like black beans, soybeans, and peanuts; and even in dark chocolate. Other good sources of magnesium include white potatoes with the skin on, oatmeal, brown rice, and cooked spinach.
Zinc
Zinc is found most abundantly in oysters, but other good sources include beef, crab, fortified breakfast cereals, and oatmeal.
Vitamin B6
The best sources of vitamin B6 include chickpeas, tuna, salmon, and chicken breast. Other sources of B6 include ground beef, cottage cheese, and winter squash, although in smaller concentrations.
Vitamin C
Vitamin C can be easily consumed. It is found in citrus fruits such as oranges, lemons, limes, and grapefruit. Peppers, strawberries, and broccoli are also good sources of vitamin C.
Vitamin E
Vitamin E can be found in almonds, peanuts, avocadoes, and whole wheat. It is also found in sunflower, soybean, and avocado oils.
References
Kris-Etherton, P. M., Petersen, K. S., Hibbeln, J. R., Hurley, D., Kolick, V., Peoples, S., Rodriguez, N., & Woodward-Lopez, G. (2020). Nutrition and behavioral health disorders: Depression and anxiety. Nutrition Reviews, 79(3), 247–260.
doi.org/10.1093/nutrit/nuaa025
U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (USDHH). Dietary Guidelines for Americans, 2020–2025 (9th Edition). (2020). U.S. Department of Agriculture.
dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
World Health Organization. (2023, September 27). Anxiety disorders. World Health Organization.
who.int/news-room/fact-sheets/detail/anxiety-disorders